Sleep disorders are on the rise in today's society, affecting all ages. The most common are insomnia and obstructive apnea, but cases of insufficient sleep are also common.

But what can we understand about insomnia?

There are some episodes that can be classified as insomnia, such as difficulty initiating sleep, maintaining continuous sleep and also cases in which we can wake up before the desired time. There are several factors that can be related to cases of insomnia, and I'll highlight a few below:

• Clinical problems: some examples are chronic pain, overactive thyroid, asthma, among others.
• Anxiety: racing thoughts, worries and concerns about commitments and expectations.
• Emotional problems: conflicting relationships, depression, among others.
• Stress: it also keeps our mind very active, thus increasing the adrenaline in our body, so our body is in a state of alertness, making it impossible to sleep.
• Continuous use of screens: the light emitted by electronic devices such as TVs, laptops and cell phones before bedtime significantly disrupts sleep because it inhibits the production of melatonin, which is responsible for stimulating our sleep.

How can you improve the quality of your sleep?

Sleep is extremely important for a good quality of life  and when we don't get adequate sleep our health suffers. It is during sleep that the body replenishes all the energy it has expended.

There are some habits that help us sleep well and improve our quality of life. These are

1. Food: Try to eat a few hours before bedtime and eat a light meal.
2. Sleep schedule: If possible, try to have a sleep routine.
3. Environment: Create an environment conducive to a peaceful sleep by choosing a quiet, dark place and avoiding the use of electronic devices before going to sleep.
4. Physical activity: Practicing some physical activity also helps with sleep quality, but avoid activities close to bedtime.
5. Control your worries: Avoid dwelling on some problems or situations you have to manage before sleep.
6. Relaxation: Try to relax before going to sleep, such as reading a book, listening to quiet music, taking a relaxing bath and drinking teas that are suitable for sleep.

If you can't relax and get quality sleep and it's affecting your health, seek specialized help that will assist you in this process.